How much canned salmon is safe to eat per week?

November 7, 2025 •

4 min read

According to the FDA, most adults should aim for 2-3 servings of seafood per week. The question of how much canned salmon is safe to eat per week? is a common one, as this affordable and convenient protein source offers a wealth of nutritional benefits, balancing omega-3s with minimal risk.

Quick Summary

The recommended intake of canned salmon for most adults is two to three 4-ounce servings per week, based on dietary guidelines. This provides essential omega-3s and other nutrients while keeping mercury intake low. Factors like sodium content and personal health needs should also be considered.

Key Points

FDA recommends 2-3 servings/week: For most adults, aiming for two to three 3-4 ounce servings of canned salmon per week is safe and healthy.
Low in mercury: Salmon is a low-mercury fish, making it a safe choice for regular consumption compared to larger fish higher on the food chain.
Excellent source of omega-3s: Canned salmon is a rich source of DHA and EPA, which support brain function and heart health.
High in calcium with bones: Varieties with bones included are an exceptional source of calcium, comparable to dairy products.
Mindful of sodium: Canned salmon can be high in sodium; opt for low-sodium options or rinse before use, especially if monitoring salt intake.
Safe for pregnant women: The FDA includes salmon in its 'Best Choices' for pregnant and breastfeeding individuals, recommending 8-12 ounces per week for developmental benefits.
Nutritionally similar to fresh: Canned salmon is nutritionally similar to its fresh counterpart but offers greater convenience and affordability.

What are the official guidelines for fish intake?

For most healthy adults, the U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) recommend consuming 8 to 12 ounces of low-mercury fish per week, which is equivalent to two to three servings. Canned salmon is included in the "Best Choices" category, making it a safe option for regular consumption within these guidelines. Given that a typical serving of canned salmon is 3 to 4 ounces, this translates to eating two to three servings per week.

Navigating the health balance: Benefits vs. concerns

While canned salmon is an excellent source of nutrition, it's helpful to understand the complete picture of its health profile.

The nutritional powerhouse of canned salmon

Rich in Omega-3s: Canned salmon is packed with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two potent omega-3 fatty acids that support brain function and heart health. A single serving can provide a significant portion of the daily recommended omega-3 intake.
High-Quality Protein: Salmon provides a lean, complete protein, essential for building and repairing muscle tissue.
Bone-Boosting Calcium: Canned salmon often includes soft, edible bones, which are an outstanding source of calcium. One 3.5-ounce serving of canned salmon with bones can provide as much calcium as a glass of milk, making it a great choice for bone health.
Vitamin D: It is also one of the few natural dietary sources of vitamin D, which is crucial for immune function and calcium absorption.
Other Nutrients: Canned salmon also contains a variety of B vitamins, selenium, and potassium.

Potential concerns: Mercury and sodium

Mercury Content: One of the most common concerns regarding seafood is mercury. However, salmon is a low-mercury fish, especially compared to larger predatory fish like swordfish and albacore tuna. This is because salmon is lower on the food chain and has a shorter lifespan, accumulating less mercury over time. Wild Alaskan salmon, in particular, is noted for its low contaminant levels.
Sodium Levels: Canned salmon can have high sodium content due to the canning process. However, this can be managed by choosing low-sodium or no-salt-added varieties. Rinsing the salmon under running water before use can also help reduce sodium.

Canned salmon vs. fresh: A nutritional comparison

While both canned and fresh salmon are nutritious, there are some key differences to consider based on your needs and preferences.


Feature	Canned Salmon	Fresh Salmon
Omega-3s (EPA/DHA)	Excellent source; slightly less than fresh.	Excellent source; generally higher levels.
Calcium	Superior source, especially with edible bones included.	Lower, as bones are typically removed before cooking.
Sodium	Often higher due to added salt; low-sodium options available.	Low in sodium naturally.
Convenience	Highly convenient, shelf-stable, and pre-cooked.	Requires cooking; shorter shelf life.
Texture & Flavor	Firmer, denser texture; milder flavor.	More delicate, flaky texture; richer flavor.
Cost	Generally more affordable.	Higher price point.

Tailoring your salmon intake to specific needs

Pregnant and breastfeeding individuals: The FDA recommends 8 to 12 ounces of low-mercury fish per week for this group. Canned salmon is specifically listed as a safe and beneficial choice for brain development due to its omega-3 content. However, it's crucial to ensure it is fully cooked, which is a given with canned varieties.
Children: The FDA and EPA have specific serving size recommendations based on age, suggesting 1-4 ounces per week, depending on the child's age. As with pregnant individuals, choosing low-mercury fish like salmon is recommended for optimal development.
Individuals on low-sodium diets: Those managing blood pressure or other conditions requiring low sodium should opt for canned salmon with no-salt-added varieties. Rinsing can further reduce the sodium content.

Delicious ways to incorporate canned salmon

Quick Salad Topping: Flake canned salmon directly onto a bed of mixed greens with a light vinaigrette for a speedy, protein-rich lunch.
Simple Salmon Cakes: Combine drained canned salmon with breadcrumbs, an egg, and herbs like dill and parsley. Form into patties and pan-fry until golden brown.
Creamy Pasta Sauce: Mix canned salmon into a light cream sauce with lemon and capers, and toss with your favorite pasta for a fast weeknight dinner.
Hearty Salmon Chowder: Add canned salmon to a potato and corn chowder base for a warming and nutritious soup.
Salmon Salad Sandwich: Use canned salmon instead of tuna for a delicious sandwich or wrap, mixing it with mayonnaise or Greek yogurt, celery, and onions.

Conclusion

In summary, for most people, consuming how much canned salmon is safe to eat per week? boils down to the standard dietary recommendation of two to three servings. This provides significant health benefits, especially from omega-3 fatty acids, protein, and calcium, while minimizing mercury risk. By being mindful of sodium content and opting for low-sodium options when necessary, canned salmon can be a convenient, affordable, and healthy staple in a balanced diet. Its versatility in the kitchen makes it easy to enjoy its nutritional perks throughout the week. For personalized advice, especially for vulnerable populations, consulting a healthcare provider is always recommended.

Check out the USDA's WIC Works for more healthy canned fish ideas.

Frequently Asked Questions

No, canned salmon is generally considered a low-mercury fish. The salmon used for canning are smaller and have a shorter lifespan than other fish, which means they accumulate less mercury.

Canned salmon is an excellent source of omega-3s, providing essential EPA and DHA. While it may contain slightly less than fresh salmon, it is still a significant source for meeting your weekly needs.

Salt is often added during the canning process as a preservative and for flavor. You can find low-sodium or no-salt-added varieties, and rinsing the salmon can also help reduce the sodium content.

While there's no strict rule against it, most health experts recommend eating a variety of foods within each food group to ensure a balanced intake of nutrients. Consuming 2-3 servings of canned salmon per week is a common recommendation.

Yes, the soft, edible bones found in some canned salmon varieties are an outstanding source of calcium and phosphorus, which are crucial for bone health.

Yes, canned salmon is a safe and highly recommended low-mercury option for pregnant and breastfeeding individuals. The FDA recommends 8 to 12 ounces per week to aid in the baby's brain and eye development.

To reduce sodium, choose low-sodium or no-salt-added versions. You can also rinse the drained salmon under cool, running water before using it in your recipe.